19.11 Maanantai
Power Clean + Squat Clean
Every 2 Min x 5
1 + 1 @83% (lisäys viime viikkoon)
Metcon
Buy In
15 Bar Over Burpee
2 – 4 – 6 – 8 – 10
Clean&Jerk @60/40
* 30 Du joka setin jälkeen
Buy Out
15 Bar Over Burpee
10 min Cap
Power Clean + Squat Clean
Every 2 Min x 5
1 + 1 @83% (lisäys viime viikkoon)
Metcon
Buy In
15 Bar Over Burpee
2 – 4 – 6 – 8 – 10
Clean&Jerk @60/40
* 30 Du joka setin jälkeen
Buy Out
15 Bar Over Burpee
10 min Cap
45 min Emom (easy pace) 5 min Erg 5 Min Amrap 10 Air Squat 10 Push up 10 Burpee 5 Min Amrap 10 Box Step Over 10 Sit Up 10 C/J @40-50%
”Unload Before Deload” 5 kierrosta A . 1 Min Max Rep Bench Press @60/40 20 Push up 30 Sec rest B. 1 min max Rep Back Squat @80/60 20 Box Jump Overs 30 sec rest A,B,A,B jne… molemmat 5 kertaa
Shoulder Press 3×10 Pullup progressio 6×6 – 1min lepo sarjojen välissä 3 RFT: 10 WAllball 10 KB SDHP 10 Wallball 10 KB Swing
MAANANTAI Hang Snatch 2RM ”DT” (rX 70/47,5) 5 RFT: 12 Deadlift 9 Hang Power Clean 6 Shoulder to Overhead (12min timecap) TIISTAI Weighted Pullup 5×4 3min AMRAP: 4 Power Snatch 8 Boxjump -3min lepo 3min AMRAP: 8 Thruster 30 Double Under KESKIVIIKKO Overhead Squat 3×5 Front Squat 3×6 10-8-6-4-2 Power Clean (raskas) Bar Over-Burpee (8min…
Snatch / Snatch Technique Technical complex 10 Min Emom 1 Snatch Snatch Pull 4×4 @80%
Back Squat 3×15 10min AMRAP: 5 Shoulder to Overhead 10 Deadlift 15 Boxjump -1 tanko, sama rauta S2OH ja DL.
45 min Emom (easy pace) 5 min Erg 5 Min Amrap 10 Air Squat 10 Push up 10 Burpee 5 Min Amrap 10 Box Step Over 10 Sit Up 10 C/J @40-50%
”Unload Before Deload” 5 kierrosta A . 1 Min Max Rep Bench Press @60/40 20 Push up 30 Sec rest B. 1 min max Rep Back Squat @80/60 20 Box Jump Overs 30 sec rest A,B,A,B jne… molemmat 5 kertaa
Shoulder Press 3×10 Pullup progressio 6×6 – 1min lepo sarjojen välissä 3 RFT: 10 WAllball 10 KB SDHP 10 Wallball 10 KB Swing
MAANANTAI Hang Snatch 2RM ”DT” (rX 70/47,5) 5 RFT: 12 Deadlift 9 Hang Power Clean 6 Shoulder to Overhead (12min timecap) TIISTAI Weighted Pullup 5×4 3min AMRAP: 4 Power Snatch 8 Boxjump -3min lepo 3min AMRAP: 8 Thruster 30 Double Under KESKIVIIKKO Overhead Squat 3×5 Front Squat 3×6 10-8-6-4-2 Power Clean (raskas) Bar Over-Burpee (8min…
Snatch / Snatch Technique Technical complex 10 Min Emom 1 Snatch Snatch Pull 4×4 @80%
Back Squat 3×15 10min AMRAP: 5 Shoulder to Overhead 10 Deadlift 15 Boxjump -1 tanko, sama rauta S2OH ja DL.
45 min Emom (easy pace) 5 min Erg 5 Min Amrap 10 Air Squat 10 Push up 10 Burpee 5 Min Amrap 10 Box Step Over 10 Sit Up 10 C/J @40-50%
”Unload Before Deload” 5 kierrosta A . 1 Min Max Rep Bench Press @60/40 20 Push up 30 Sec rest B. 1 min max Rep Back Squat @80/60 20 Box Jump Overs 30 sec rest A,B,A,B jne… molemmat 5 kertaa
Shoulder Press 3×10 Pullup progressio 6×6 – 1min lepo sarjojen välissä 3 RFT: 10 WAllball 10 KB SDHP 10 Wallball 10 KB Swing
MAANANTAI Hang Snatch 2RM ”DT” (rX 70/47,5) 5 RFT: 12 Deadlift 9 Hang Power Clean 6 Shoulder to Overhead (12min timecap) TIISTAI Weighted Pullup 5×4 3min AMRAP: 4 Power Snatch 8 Boxjump -3min lepo 3min AMRAP: 8 Thruster 30 Double Under KESKIVIIKKO Overhead Squat 3×5 Front Squat 3×6 10-8-6-4-2 Power Clean (raskas) Bar Over-Burpee (8min…
Snatch / Snatch Technique Technical complex 10 Min Emom 1 Snatch Snatch Pull 4×4 @80%
Back Squat 3×15 10min AMRAP: 5 Shoulder to Overhead 10 Deadlift 15 Boxjump -1 tanko, sama rauta S2OH ja DL.